Beginner weight trainer advice please

spursfan79

Hi lads, i have been doing some weight trainin over the last couple of years but only starting to take it seriously now.
Basically i need some advice on supplements and diet. Im into my fourth week now and its going ok. My bench press is up already and i feel stronger and look bigger aswell.I know these gains are normal at the start so not getting carried away.
Im taking protein maybe twice a day and i have a pre workout drink also(supercharge extreme).Im trying to get in 6 small meals a day which is the tricky part. Its worth saying that i am trying to bulk up though as well as stay lean.
One problem i have is my stomach area. I have the faint outline of the six pack but on the lower part i have excess fat and it seems more prominent now than ever. I do lots of cardio too so that not the problem. My diet is not that strict. I have a chocolate habit goin on. I suppose a bar a day....is this luxury killin me!!
Any suggestions would be great or tips!!

Ps can someone explain about caloric deficit

Ciaran500

What do you each day in detail?
What weights programme are you following?

spursfan79

my usual diet is as follows; breakfast; bowl cereal and multi vitamin
mid-mornin; chicken fillet roll with lettuce and cheese, bar chocolate, apple,water
afternoon; protein shake
late-afternoon; my pre-workout drink and then gym
evening; chicken filllet/salmon, baked potatoes or rice/pasta
night;toast and beans/ poached egg

i dont have a rigid programme that i stick to. i try and get in 3/4 times a week. i do no more than an hour, usually 50 mins. i alternate between shoulders/chest and biceps/triceps. i always do bench presses and core work each session. Always do at least 4 sets of between 6 and 12 reps.also i do cv work 2/3 a week. these would be for an hour each time.

i try to keep each session fairly intense as well, really burning the muscle im working on.
Advice greatly appreciated.

itsallaboutheL

Back?
Legs?

You're going to have to get some structure to your program if you want serious gains.

Have a read through some of the logs and the stickies to get a grasp of the concept, then come back and ask again.

itsallaboutheL

spursfan79 wrote: »

my usual diet is as follows; breakfast; bowl cereal and multi vitamin
mid-mornin; chicken fillet roll with lettuce and cheese, bar chocolate, apple,water
afternoon; protein shake
late-afternoon; my pre-workout drink and then gym
evening; chicken filllet/salmon, baked potatoes or rice/pasta
night;toast and beans/ poached egg

i dont have a rigid programme that i stick to. i try and get in 3/4 times a week. i do no more than an hour, usually 50 mins. i alternate between shoulders/chest and biceps/triceps. i always do bench presses and core work each session. Always do at least 4 sets of between 6 and 12 reps.also i do cv work 2/3 a week. these would be for an hour each time.

i try to keep each session fairly intense as well, really burning the muscle im working on.
Advice greatly appreciated.

Everything in red is crap.

Re: abs.. that lunch is doing you no favours..

IMO you're not eating enough and what you are eating is poor quality.

I'd be interested to see a nutrient breakdown of your PreWO Drink...

Also height weight and stats on Bench, Squat, DL, MP would help

Nate--IRL--

Read this guide, read it again. Print it out and read it again. When you think you have a handle on what it is saying, read it twice more just to make sure.

Then go here to learn how to lift properly.

All the information you need is there in those 2 links, the rest is up to you.

Nate

Transform

itsallaboutheL wrote: »

Back?
Legs?

You're going to have to get some structure to your program if you want serious gains.

Have a read through some of the logs and the stickies to get a grasp of the concept, then come back and ask again.

what he said with bells on top

spursfan79

cheers lads, can someone give me a rough diet plan i could try???

and sorry i do legs and back too.
im 5'9, 75 kgs.
im benchin 75 kgs, squatting 85kgs and deadlift 90 kgs.
Ive read so much crap that it all gets confusing so thats why i said id post here. Ive read a few threads on this and lads dont hold back which is what i need to hear.

spursfan79

Nate, cheers just looked up those links. Very good. A lot clearer now.